scare us; put our health at risk. Nutritionist Mihaela Bilic wrote a book titled “I live, therefore I abstain,” which helps us understand what a healthy and effective diet means. From the start, it is very important to set a goal – only in this way can we succeed.
Ideally, we should seek the advice of a specialist from the beginning to monitor our progress throughout the diet. A very important thing is also to get rid of unhealthy products from the kitchen.
A healthy diet must meet the following 3 conditions:
It contains the 3 main groups of macronutrients (proteins, carbohydrates, and fats) in the correct proportions and provides the necessary minerals and vitamins.
To maintain weight, a woman needs to consume an average of 1500 to 1800 calories and a man between 1800 to 2100 calories. To lose weight, we need to gradually reduce the number of calories consumed daily, so as not to endanger our health, providing the body with the necessary intake of vitamins and nutrients.
The number of kilograms we can healthily lose in a week ranges between 0.8 and 1.5 kg.
We should not give up when we notice that the weight loss process has stalled for a few days or has become slower. We must continue with the diet, as there are several factors that influence weight loss.
What should we do to lose weight?
Eat meals in a calm atmosphere, taking 15-30 minutes.
Include 3 main meals in your daily routine, maintaining a 4-5 hour interval between them; the evening meal is recommended to be eaten at least 2-3 hours before bedtime.
Eliminate unhealthy foods and dishes (fast food, chips, mayonnaise sauces, pastry products, carbonated drinks, sweets, etc.)
Once a week, you can eat anything you want, just at one meal (lunch), provided you do not overdo it. The effort you put into losing weight will thus be lesser.
Exercise during the diet is very important; it helps us burn the calories consumed, tone our muscle mass, and relax (physically and mentally).
continued on next page
